03-01-12 WOD

SKILL WORK:

BURGENER WARM UP

Snatch 1-1-1

THEN. . . .

21-15-9

One Arm KB Swing

Pull Ups

02-29-12 WOD

"HAPPY LEAP YEAR"

3 Rounds for Time:

25 MB Cleans

25 Ring Dips

25 Lateral Ball Jumps

02-28-12 WOD

Clean and Jerk

3-3-3

THEN. . . 

5 Rounds For Time:

7 Pull Ups

7Burpees

7 Lunges

7 Burpees

7 Toes To Bar

7 Burpees

7 Clean/Jerk

7 Burpees

02-27-12 WOD

9-11-31

Box Jump
Kettle Bell Single Arm Snatch
Push Ups (inverted)

(Note: The KB snatch, left arm and right arm = 1 rep.  For the push ups, place your feet on the box or perform handstand push ups.)

02-26-12 WOD

SKILL WORK:

Today, take some time to practice your double unders. (8min.)

Then, practice your handstand push ups. (Inverted push ups) (8min.)

02-25-12 WOD

"LET THE GAMES BEGIN"

7 Min. AMRAP

Burpees 

( Note:  This is the first WOD of the CrossFit Open to qualify for the games.  You must perform as many burpees as possible in 7 min.  You must jump to a target 6" above your hand when it is fully extended overhead.  Also, your reps must be verified by a trainer to count.  Your training staff will cover the full range of motion and review the WOD before you begin.  Good Luck!  Your training staff is enjoying watching all of you attain your fitness goals. Now let's give this competition thing a try! )

THEN . . . 

7 min AMRAP

 20 Box Jumps

20 Sit Ups

02-24-12 WOD

"DREAM TEAM"

Working in teams of two, you must lift a combined total of 10,000 lbs.

You may use the Dead Lift, Power Clean, Strict Shoulder Press.

You Must use at least one of each lift.  Your score is the combined number of lifts to get to 10,000 lbs.

(i.e. 10 DL, 20 Pwr Clean, 10 Shldr Press = 40 points)

Just like in Golf, the lowest score wins!